[2018] Dash Diet Cookbook Read online

  1 tablespoon coconut aminos

  3 tablespoons low-fat peanut butter

  Directions:

  In a salad bowl, mix bell pepper with carrot, cabbage and onions and toss.

  Add oil, ginger, pepper flakes, vinegar, aminos and peanut butter, toss, divide into small cups and serve.

  Enjoy!

  Nutrition: calories 160, fat 10, fiber 3, carbs 10, protein 5

  Dill Bell Pepper Snack Bowls

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  2 tablespoons dill, chopped

  1 yellow onion, chopped

  1 pound multi colored bell peppers, cut into halves, seeded and cut into thin strips

  3 tablespoons olive oil

  2 and ½ tablespoons white vinegar

  Black pepper to the taste

  Directions:

  In a salad bowl, mix bell peppers with onion, dill, pepper, oil and vinegar, toss to coat, divide into small bowls and serve as a snack.

  Enjoy!

  Nutrition: calories 120, fat 3, fiber 4, carbs 2, protein 3

  Bulgur Appetizer Salad

  Preparation time: 30 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  1 cup bulgur

  2 cups hot water

  Black pepper to the taste

  2 cups corn

  1 cucumber, chopped

  2 tablespoons lemon juice

  2 tablespoons balsamic vinegar

  ¼ cup olive oil

  Directions:

  In a bowl, mix bulgur with the water, cover, leave aside for 30 minutes, fluff with a fork and transfer to a salad bowl.

  Add corn, cucumber, oil with lemon juice, vinegar and pepper, toss, divide into small cups and serve.

  Enjoy!

  Nutrition: calories 130, fat 2, fiber 2, carbs 7, protein 6

  Cocoa Bars

  Preparation time: 2 hours

  Cooking time: 0 minutes

  Servings: 12

  Ingredients:

  1 cup unsweetened cocoa chips

  2 cups rolled oats

  1 cup low-fat peanut butter

  ½ cup chia seeds

  ½ cup raisins

  ¼ cup coconut sugar

  ½ cup coconut milk

  Directions:

  Put 1 and ½ cups oats in your blender, pulse well, transfer this to a bowl, add the rest of the oats, cocoa chips, chia seeds, raisins, sugar and milk, stir really well, spread this into a square pan, press well, keep in the fridge for 2 hours, slice into 12 bars and serve.

  Enjoy!

  Nutrition: calories 198, fat 5, fiber 4, carbs 10, protein 89

  Cinnamon Apple Chips

  Preparation time: 10 minutes

  Cooking time: 2 hours

  Servings: 4

  Ingredients:

  Cooking spray

  2 teaspoons cinnamon powder

  2 apples, cored and thinly sliced

  Directions:

  Arrange apple slices on a lined baking sheet, spray them with cooking oil, sprinkle cinnamon, introduce in the oven and bake at 300 degrees F for 2 hours.

  Divide into bowls and serve as a snack.

  Enjoy!

  Nutrition: calories 80, fat 0, fiber 3, carbs 7, protein 4

  Greek Party Dip

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  ½ cup coconut cream

  1 cup fat-free Greek yogurt

  2 teaspoons dill, dried

  2 teaspoons thyme, dried

  1 teaspoon sweet paprika

  2 teaspoons no-salt-added sun-dried tomatoes, chopped

  2 teaspoons parsley, chopped

  2 teaspoons chives, chopped

  Black pepper to the taste

  Directions:

  In a bowl, mix cream with yogurt, dill with thyme, paprika, tomatoes, parsley, chives and pepper, stir well, divide into smaller bowls and serve as a dip.

  Enjoy!

  Nutrition: calories 100, fat 1, fiber 4, carbs 8, protein 3

  Spicy Pumpkin Seeds Bowls

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 6

  Ingredients:

  ½ tablespoon chili powder

  ½ teaspoon cayenne pepper

  2 cups pumpkin seeds

  2 teaspoons lime juice

  Directions:

  Spread pumpkin seeds on a lined baking sheet, add lime juice, cayenne and chili powder, toss well, introduce in the oven, roast at 275 degrees F for 20 minutes, divide into small bowls and serve as a snack.

  Enjoy!

  Nutrition: calories 170, fat 2, fiber 7, carbs 12, protein 6

  Apple And Pecans Bowls

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  4 big apples, cored, peeled and cubed

  2 teaspoons lemon juice

  ¼ cup pecans, chopped

  Directions:

  In a bowl, mix apples with lemon juice and pecans, toss, divide into small bowls and serve as a snack.

  Enjoy!

  Nutrition: calories 120, fat 4, fiber 3, carbs 12, protein 3

  Shrimp Muffins

  Preparation time: 10 minutes

  Cooking time: 45 minutes

  Servings: 6

  Ingredients:

  1 spaghetti squash, peeled and halved

  2 tablespoons avocado mayonnaise

  1 cup low-fat mozzarella cheese, shredded

  8 ounces shrimp, peeled, cooked and chopped

  1 and ½ cups almond flour

  1 teaspoon parsley, dried

  1 garlic clove, minced

  Black pepper to the taste

  Cooking spray

  Directions:

  Arrange the squash on a lined baking sheet, introduce in the oven at 375 degrees F, bake for 30 minutes, scrape flesh into a bowl, add pepper, parsley flakes, flour, shrimp, mayo and mozzarella and stir well, divide this mix into a muffin tray greased with cooking spray, bake in the oven at 375 degrees F for 15 minutes and serve them cold as a snack.

  Enjoy!

  Nutrition: calories 140, fat 2, fiber 4, carbs 14, protein 12

  Zucchini Bowls

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 12

  Ingredients:

  Cooking spray

  ½ cup dill, chopped

  1 egg

  ½ cup whole wheat flour

  Black pepper to the taste

  1 yellow onion, chopped

  2 garlic cloves, minced

  3 zucchinis, grated

  Directions:

  In a bowl, mix zucchinis with garlic, onion, flour, pepper, egg and dill, stir well, shape small bowls out of this mix, arrange them on a lined baking sheet, grease them with some cooking spray, bake at 400 degrees F for 20 minutes, flipping them halfway, divide them into bowls and serve as a snack.

  Enjoy!

  Nutrition: calories 120, fat 1, fiber 4, carbs 12, protein 6

  Cheesy Mushrooms Caps

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 20

  Ingredients:

  20 white mushroom caps

  1 garlic clove, minced

  3 tablespoons parsley, chopped

  2 yellow onions, chopped

  Black pepper to the taste

  ½ cup low-fat parmesan, grated

  ¼ cup low-fat mozzarella, grated

  A drizzle of olive oil

  2 tablespoons non-fat yogurt

  Directions:

  Heat up a pan with some oil over medium heat, add garlic and onion, stir, cook for 10 minutes and transfer to a bowl.

  Add black pepper, garlic, parsley, mozzarel
la, parmesan and yogurt, stir well, stuff the mushroom caps with this mix, arrange them on a lined baking sheet, bake in the oven at 400 degrees F for 20 minutes and serve them as an appetizer.

  Enjoy!

  Nutrition: calories 120, fat 1, fiber 3, carbs 11, protein 7

  Mozzarella Cauliflower Bars

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 12

  Ingredients:

  1 big cauliflower head, riced

  ½ cup low-fat mozzarella cheese, shredded

  ¼ cup egg whites

  1 teaspoon Italian seasoning

  Black pepper to the taste

  Directions:

  Spread the cauliflower rice on a lined baking sheet, cook in the oven at 375 degrees F for 20 minutes, transfer to a bowl, add black pepper, cheese, seasoning and egg whites, stir well, spread into a rectangle pan and press well on the bottom.

  Introduce in the oven at 375 degrees F, bake for 20 minutes, cut into 12 bars and serve as a snack.

  Enjoy!

  Nutrition: calories 140, fat 1, fiber 3, carbs 6, protein 6

  Shrimp And Pineapple Salsa

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 4

  Ingredients:

  1 pound large shrimp, peeled and deveined

  20 ounces canned pineapple chunks

  1 tablespoon garlic powder

  1 cup red bell peppers, chopped

  Black pepper to the taste

  Directions:

  Place shrimp in a baking dish, add pineapple, garlic, bell peppers and black pepper, toss a bit, introduce in the oven, bake at 375 degrees F for 40 minutes, divide into small bowls and serve cold.

  Enjoy!

  Nutrition: calories 170, fat 5, fiber 4, carbs 14, protein 12

  Dash Diet Poultry Recipes

  Easy Chicken Skillet

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  2 tablespoons olive oil

  4 chicken breasts, skinless and boneless

  A pinch of black pepper

  2 tablespoons low-fat butter

  ½ teaspoon oregano, dried

  3 garlic cloves, minced

  2 cups baby spinach

  14 ounces canned artichokes, no-salt-added, chopped

  ½ cup roasted red peppers, chopped

  1 cup coconut cream

  ¾ cup low-fat mozzarella, shredded

  ¼ cup low-fat parmesan, grated

  Directions:

  Heat up a pan with the oil over medium-high heat, add chicken, season with black pepper and oregano, cook for 6 minutes on each side and transfer to a bowl.

  Heat up the same pan with the butter over medium-high heat, add garlic, spinach, artichokes and red peppers, stir and cook for 3 minutes more.

  Return chicken breasts, also add mozzarella, parmesan and coconut cream, toss, bring to a simmer, cook for 5 minutes more, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 211, fat 4, fiber 5, carbs 14, protein 11

  Chicken And Onion Mix

  Preparation time: 10 minutes

  Cooking time: 45 minutes

  Servings: 4

  Ingredients:

  3 tablespoons olive oil

  1 yellow onion, roughly chopped

  2 teaspoons thyme, chopped

  2 garlic cloves, minced

  A pinch of black pepper

  4 chicken breasts, skinless, boneless and cubed

  ½ teaspoon oregano, dried

  1 and ½ cup low-sodium beef stock

  1 tablespoon parsley, chopped

  Directions:

  Heat up a pan with 2 tablespoons olive oil over medium-low heat, add the onion, black pepper and thyme, toss and cook for 24 minutes.

  Add garlic, cook for 1 more minute and transfer to a bowl.

  Clean the pan, heat it up with the rest of the oil over medium-high heat, add chicken, black pepper, and oregano, stir and cook for 8 minutes more.

  Add beef, add the onion mix and the parsley, toss, cook for 10 minutes, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 231, fat 4, fiber 7, carbs 14, protein 15

  Balsamic Chicken Mix

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 4

  Ingredients:

  1 tablespoon olive oil

  1 pound chicken thighs, bone-in, skin-on

  ½ cup cranberries

  2 garlic cloves, minced

  1/3 cup balsamic vinegar

  2 teaspoons thyme, chopped

  1 teaspoon rosemary, chopped

  Zest of 1 orange, grated

  Directions:

  Heat up a pan with the oil over medium-high heat, add chicken thighs skin side down, cook for 5 minutes and transfer to a plate.

  Heat up the same pan over medium heat, add cranberries, garlic, vinegar, thyme, rosemary and orange zest, toss and bring to a simmer.

  Return chicken to the pan as well, cook everything for 10 minutes, introduce the pan in the oven and bake at 325 degrees F for 25 minutes.

  Divide between plates and serve.

  Enjoy!

  Nutrition: calories 235, fat 5, fiber 6, carbs 14, protein 15

  Asian Glazed Chicken

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  8 chicken thighs, boneless and skinless

  1/3 cup coconut aminos

  ½ cup balsamic vinegar

  3 tablespoon garlic, minced

  ¼ cup olive oil

  A pinch of black pepper

  1 tablespoon green onion, chopped

  3 tablespoons garlic chili sauce

  Directions:

  Put the oil in a baking dish, add chicken, aminos, vinegar, garlic, black pepper, onion and chili sauce, toss well, introduce in the oven and bake at 425 degrees F for 30 minutes.

  Divide the chicken and the sauce between plates and serve.

  Enjoy!

  Nutrition: calories 254, fat 12, fiber 6, carbs 15, protein 20

  Easy Greek Chicken

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  1 pound chicken breasts, skinless and boneless

  A pinch of black pepper

  1 tablespoon olive oil

  2 garlic cloves, minced

  1 teaspoon oregano, dried

  1 cup coconut milk

  1 tablespoon lemon juice

  1 teaspoon lemon zest, grated

  1 and ½ cups cherry tomatoes, halved

  ½ cup kalamata olives, pitted and sliced

  ¼ cup dill, chopped

  1 cucumber, sliced

  Directions:

  Heat up a pan with the oil over medium-high heat, add chicken and cook for 4 minutes on each side.

  Add black pepper, garlic, oregano, milk, lemon juice, lemon zest, tomatoes, olives, dill and cucumber, toss, cook for 10 minutes more, divide between plates and serve.

  Enjoy!

  Nutrition: calories 241, fat 4, fiber 8, carbs 15, protein 16

  Summer Chicken Mix

  Preparation time: 10 minutes

  Cooking time: 27 minutes

  Servings: 4

  Ingredients:

  1 tablespoon olive oil

  4 chicken breasts, skinless and boneless

  A pinch of black pepper

  1 shallot, chopped

  2 garlic cloves, minced

  4 peaches, sliced

  ¼ cup balsamic vinegar

  ¼ cup basil, chopped

  Directions:

  Heat up a pan with the oil over medium-high heat, add chicken, season with black pepper, cook for 8 minutes on each side and transfer to a plate.

 
Heat up the same pan over medium-high heat, add shallot and garlic, stir and cook for 2 minutes.

  Add peaches, stir and cook for 5 minutes more.

  Add the vinegar, return the chicken, also add the basil, toss, cook for 3-4 minutes more, divide everything between plates and serve.

  Enjoy!

  Nutrition: calories 241, fat 4, fiber 7, carbs 15, protein 15

  Cajun Chicken

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  1 tablespoon olive oil